Monounsaturated fats are healthy fats found in olive oil, avocados and certain nuts.

In fact, the evidence shows that monounsaturated fats have a number of health benefits.

They can help with weight loss, reduce the risk of heart disease and decrease inflammation.

This article will discuss monounsaturated fats and the scientific evidence behind their advantages.

What Are Monounsaturated Fats?

There are a number of different types of fat in your diet, which vary in their chemical structure.

Unsaturated fats are those that have double bonds in their chemical structure.

Monounsaturated fatty acids, or MUFAs, are a type of unsaturated fat. “Mono,” meaning one, signifies that monounsaturated fats have only one double bond.

There are many different types of MUFAs. Oleic acid is the most common type, comprising around 90% of those found in the diet (1).

Other MUFAs include palmitoleic acid and vaccenic acid.

Many foods are high in MUFAs, but most consist of a combination of different fats. There are very few foods that contain only one type of fat.

For example, olive oil is very high in MUFAs and other types of fat.

Foods that are high in unsaturated fats, such as olive oil, are usually liquid at room temperature, whereas foods that are high in saturated fats, such as butter and coconut oil, are usually solid at room temperature.

These different fats affect health and disease differently. Monounsaturated fats, in particular, have been shown to have a number of health benefits (2).

SUMMARY:Monounsaturated fats contain one double bond in their chemical structure and may have various health benefits.

Monounsaturated Fats May Help You Lose Weight

All fats provide the same amount of energy — 9 calories per gram — while carbs and protein provide 4 calories per gram.

Therefore, reducing the amount of fat in your diet can be an effective way to reduce your calorie intake and lose weight.

However, a diet with moderate-to-high amounts of monounsaturated fats can also help with weight loss, as long as you aren’t eating more calories than you’re burning (3).

A couple of studies have shown that when calorie intake remained the same, diets high in MUFAs led to weight loss similar to that of low-fat diets (4, 5).

For example, one study of 124 people who were overweight or obese found that eating either a high-MUFA diet (20% of total calories) or a high-carb diet for one year led to comparable weight loss of around 8.8 pounds (4 kg) (6).

A larger study that combined the results of 24 other studies showed that high-MUFA diets are slightly more effective than high-carb diets for weight loss (7).

Therefore, high-MUFA diets can be an effective way to lose weight when replacing other calories, rather than adding extra calories to the diet.

SUMMARY:High-MUFA diets can help with weight loss and may be more effective than low-fat, high-carb diets.

They May Help Reduce Risk Factors for Heart Disease

There is a big debate in nutrition about whether excessive saturated fats increase the risk of heart disease.

However, there is good evidence that increasing MUFAs in your diet can reduce risk factors for heart disease, especially if you’re replacing saturated fat.

Too much cholesterol in the blood is a risk factor for heart disease, as it can clog arteries and lead to heart attacks or stroke. Various studies have shown that a high intake of monounsaturated fats can reduce blood cholesterol and triglycerides (8, 9, 10).

For example, one study of 162 healthy people compared three months of a high-MUFA diet with a high-saturated fat diet to see the effects on blood cholesterol.

This study found that the diet high in saturated fat increased unhealthy LDL cholesterol by 4%, while the high-MUFA diet reduced LDL cholesterol by 5% (11).

Other smaller studies have found similar results of MUFAs reducing LDL cholesterol and also increasing “good” HDL cholesterol (12, 13, 14).

High-MUFA diets can help lower blood pressure, too. A large study of 164 people with high blood pressure found that a high-MUFA diet lowered blood pressure and the risk of heart disease, compared to a high-carb diet (15).

Similar beneficial results in blood pressure have also been found in people with type 2 diabetes and metabolic syndrome (16, 17).

However, it is important to note that the beneficial effects of high-MUFA diets only are seen when they replace saturated fat or carbs in the diet.

Furthermore, in each of these studies, the high-MUFA diets were part of calorie-controlled diets, meaning that adding extra calories to your diet through high-MUFA foods may not have the same benefits.

SUMMARY:High-MUFA diets may help reduce blood cholesterol, blood pressure and other heart disease risk factors, particularly if they replace some saturated fats in the diet.

They May Help Reduce Cancer Risk

There is also some evidence that diets rich in MUFAs may help reduce the risk of certain cancers.

Prostate cancer, for example, is one of the most common types of cancer in men, especially older men.

Many studies have examined whether men who eat a good amount of MUFAs have reduced or increased rates of prostate cancer, but the evidence remains unclear.

Each of the studies examining the role of high-MUFA diets in prostate cancer has found different results. Some show a protective effect, some show no effect and others show a harmful effect (18, 19, 20).

One of these studies suggested that other components of high-MUFA foods may cause the protective effect rather than the MUFAs themselves. Therefore, it is unclear how MUFAs affect prostate cancer.

High-MUFA diets have also been studied in relation to breast cancer risk (21, 22, 23).

One large study of 642 women found that those with the highest amounts of oleic acid (a type of MUFA found in olive oil) in their fat tissue had the lowest rates of breast cancer (24).

However, this was only seen in women in Spain — where olive oil is widely consumed — and not in women from other countries. This suggests it may be another component of olive oil that has a protective effect.

In fact, a number of studies have examined olive oil specifically and found that people who eat more olive oil have lower rates of breast cancer (25, 26, 27).

Moreover, all of these studies were observational, meaning they can’t prove cause and effect. Thus, other components of diet and lifestyle may be contributing to this beneficial effect.

SUMMARY:People with high MUFA intakes have lower rates of breast cancer. However, this may due to other components of MUFA-containing foods, rather than MUFAs themselves.

Monounsaturated Fats May Help Improve Insulin Sensitivity

Insulin is a hormone that controls your blood sugar by moving it from the blood into your cells. The production of insulin is important for preventing high blood sugar and type 2 diabetes.

One study of 162 healthy people found that eating a high-MUFA diet for three months improved insulin sensitivity by 9% (28).

A similar, separate study of 472 people with metabolic syndrome found that those who ate a high-MUFA diet for 12 weeks had significantly reduced insulin resistance (29).

Other studies have found similar beneficial effects of high-MUFA diets on insulin and blood sugar control (30, 31, 32).

SUMMARY:High-MUFA diets may be beneficial for improving insulin sensitivity and blood sugar control in those with and without high blood sugar.

They May Reduce Inflammation

Inflammation is a normal immune system process that helps your body fight infection.

But sometimes inflammation happens slowly over a long period of time, which can contribute to chronic diseases like obesity and heart disease.

Compared to other diets, such as high-saturated fat diets and Western diets, high-MUFA diets can reduce inflammation.

One study found that high-MUFA diets reduced inflammation in patients with metabolic syndrome, compared to high-saturated fat diets (33).

Other studies have shown that people who eat a Mediterranean diet high in MUFAs have significantly lower inflammatory chemicals in their blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6) (34, 35, 36).

High-MUFA diets can also reduce the expression of inflammatory genes in fat tissue compared to high-saturated fat diets. This may be one of the ways that MUFAs are helpful for weight loss (37).

By reducing inflammation, high-MUFA diets may help to reduce the risk of chronic diseases.

SUMMARY:High-MUFA diets may help to reduce inflammation, a process that can contribute to chronic disease.

Which Foods Contain These Fats?

The best sources of MUFAs are plant-based foods, including nuts, seeds and olive oil. They can be found in meat and animal-based foods, as well.

In fact, some evidence suggests that plant-based sources of MUFAs, particularly olive oil, are more desirable than animal-based sources (38).

This may be due to the additional beneficial components in olive oil.

Here is a list of foods high in MUFAs, along with the amount found in 3.5 ounces (100 grams) of the food:

Olive oil: 73.1 grams

Almonds: 33.6 grams

Cashews: 27.3 grams

Peanuts: 24.7 grams

Pistachios: 24.2 grams

Olives: 15 grams

Pumpkin seeds: 13.1 grams

Pork: 10.7 grams

Avocados: 9.8 grams

Sunflower seeds: 9.5 grams

Eggs: 4 grams

SUMMARY:MUFAs are found in animal- and plant-based foods. The best sources are olive oil, nuts and seeds.

The Bottom Line

Monounsaturated fats are healthy fats most commonly found in olive oil, nuts, seeds and some animal-based foods.

Diets high in monounsaturated fats can help with weight loss and may reduce risk factors for heart disease, as long as they don’t add extra calories to your diet.

Basic Anatomy of Stretching the Pecs

This week I want to take a look at the pectoralis major and pectoralis minor aka pecs more in depth to help understand why tightness or stiffness in these muscles can create shoulder issues as well as why the stretches are they way they are.

Intermittent fasting is currently one of the most popular nutrition programs around.

Unlike diets that tell you what to eat, intermittent fasting focuses on when to eat.

Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.

There are several forms of intermittent fasting, including a common form called time-restricted eating. This article tells you all you need to know about time-restricted eating.

Because of this, researchers don’t know just how much time-restricted eating really changes calorie intake. Whether or not it actually decreases the amount of food eaten probably varies by individual.

SUMMARY:For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time-restricted eating.

That’s because aging is linked to a variety of changes, including nutrient deficiencies, decreased quality of life and poor health outcomes.

Luckily, there are things you can do to help prevent deficiencies and other age-related changes. For example, eating nutrient-rich foods and taking the appropriate supplements can help keep you healthy as you age.

This article explains how your nutritional needs change as you age, including how to address them.

How Does Aging Affect Your Nutritional Needs?

Aging is linked to a variety of changes in the body, including muscle loss, thinner skin and less stomach acid.

Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.

For example, studies have estimated that 20% of elderly people have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid (1).

Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron and magnesium (1, 2).

Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.

Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.

Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst (3, 4).

This could make you prone to dehydration and accidental weight loss. And the older you get, the harsher these consequences may be (3, 4).

SUMMARY:Aging is linked to muscle loss, thinner skin and reduced stomach acid. Your ability to recognize hunger and thirst may also be reduced as you age.

Needing Fewer Calories, but More Nutrients

A person’s daily calorie needs depend on their height, weight, muscle mass, activity level and several other factors.

Older adults may need fewer calories to maintain their weight, since they tend to move and exercise less and carry less muscle (5).

If you continue to eat the same number of calories per day as you did when you were younger, you could easily gain extra fat, especially around the belly area (6).

This is especially true in postmenopausal women, as the decline in estrogen levels seen during this time may promote belly fat storage (7).

However, even though older adults need fewer calories, they need just as high or even higher levels of some nutrients, compared to younger people.

This makes it very important for older people to eat a variety of whole foods, such as fruits, vegetables, fish and lean meats. These healthy staples can help you fight nutrient deficiencies, without expanding your waistline.

Nutrients that become especially important as you age include protein, vitamin D, calcium and vitamin B12.

SUMMARY:Older adults generally need fewer calories. However, their nutrient needs are just as high or higher than when they were younger. That’s why eating nutrient-rich, whole foods becomes extremely important.

You Can Benefit From More Protein

It’s common to lose muscle and strength as you age.

In fact, the average adult loses 3–8% of their muscle mass each decade after age 30 (8).

This loss of muscle mass and strength is known as sarcopenia.

It’s a major cause of weakness, fractures and poor health among the elderly (9).

One study followed 2,066 elderly people over three years. It found those who ate the most protein daily lost 40% less muscle mass than people who ate the least (11).

Also, a review of 20 recent studies in elderly people found that eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle (12).

Furthermore, combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia (13).

SUMMARY:Eating a protein-rich diet could help fight sarcopenia, the age-related loss of muscle and strength. Research shows you may get the most benefits if you combine a protein-rich diet with resistance exercise.

You May Benefit From More Fiber

Constipation is a common health problem among the elderly.

It’s especially common in people over 65, and it’s two to three times more common in women.

That’s because people at this age tend to move less and be more likely to take medications that have constipation as a side effect (14).

Eating fiber may help relieve constipation. It passes through the gut undigested, helping form stool and promote regular bowel movements (15).

In an analysis of five studies, scientists found that dietary fiber helped stimulate bowel movements in people with constipation (16).

Additionally, a high-fiber diet may prevent diverticular disease, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common among the elderly (17).

Diverticular disease is often viewed as a disease of the Western diet. It’s incredibly common, affecting up to 50% of people over age 50 in Western countries.

Conversely, diverticular disease is almost absent in populations with higher fiber intakes. For example, in Japan and Africa, diverticular disease affects less than 0.2% of people (18).

Vitamin B12 in the diet is bound to proteins in the food you eat. Before your body can use it, stomach acid must help it separate from these food proteins.

Older people are more likely to have conditions that reduce stomach acid production, leading to less vitamin B12 absorption from foods. Atrophic gastritis is one condition that can cause this (29).

Additionally, older people who follow a vegan or vegetarian diet are less likely to eat rich sources of vitamin B12, since it’s more abundant in animal foods such as eggs, fish, meat and dairy (28, 30).

For this reason, older people can benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12.

These fortified foods contain crystalline vitamin B12, which is not bound to food proteins. So people who produce less than the normal amount of stomach acid can still absorb it (31).

Other Nutrients That May Help You as You Age

Potassium: A higher potassium intake is associated with a lower risk of high blood pressure, kidney stones, osteoporosis and heart disease, all of which are more common among the elderly (32, 33, 34).

Omega-3 fatty acids: Heart disease is the leading cause of death among the elderly. Studies have shown that omega-3 fatty acids can lower heart disease risk factors like high blood pressure and triglycerides (35, 36).

Magnesium: Magnesium is an important mineral in the body. Unfortunately, elderly people are at risk of deficiency because of poor intake, medication use and age-related changes in gut function (37, 38).

Iron: Deficiency is common in elderly people. This may cause anemia, a condition in which the blood does not supply enough oxygen to the body (39).

Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish and lean meats.

However, people who follow a vegetarian or vegan diet could benefit from taking an iron or omega-3 supplement.

Although iron is found in a variety of vegetables, plant sources of iron are not absorbed as well as meat sources of iron. Omega-3 fats are mostly found in fish.

SUMMARY:Potassium, magnesium, omega-3 fatty acids and iron are other nutrients you can benefit from as you get older.

If you find drinking water a challenge, try having one to two glasses of water with each meal. Otherwise, try carrying a water bottle as you go about your day.

SUMMARY:Drinking an adequate amount of water is important as you age, as your body may become less able to recognize the signs of dehydration.

You May Struggle to Eat Enough Food

Another troubling concern for elderly people is decreased appetite.

If this issue isn’t addressed, it can lead to unintended weight loss and nutritional deficiencies. A loss of appetite is also linked to poor health and a higher risk of death (3).

Factors that could cause older adults to have a poor appetite include changes in hormones, taste and smell, as well as changes in life circumstances.

Studies have found that older people tend to have lower levels of hunger hormones and higher levels of fullness hormones, which means they could get hungry less often and feel fuller more quickly (42, 43, 44, 45).

In a small study with 11 elderly people and 11 young adults, researchers found that elderly participants had significantly lower levels of the hunger hormone ghrelinbefore a meal (42).

Additionally, several studies have found that elderly people have higher levels of the fullness hormones cholecystokinin and leptin (43, 44, 45).

Aging can also affect your sense of smell and taste, making foods seem less appealing (46).

Other factors that may cause poor appetite include tooth loss, loneliness, underlying illness and medications that can decrease appetite (3).

If you find it difficult to eat large meals, try dividing your meals into smaller portions and have them every few hours.

Otherwise, try to establish a habit of eating healthy snacks like almonds, yogurt and boiled eggs, which provide lots of nutrients and a good number of calories.

SUMMARY:It’s common for elderly people to experience reduced appetite. If this issue isn’t addressed, it can lead to weight loss, nutritional deficiencies and poor health.

The Bottom Line

Aging is linked to changes that can make you prone to deficiencies in calcium, vitamin D, vitamin B12, iron, magnesium and several other important nutrients.

It may also reduce your ability to recognize sensations like hunger and thirst.

Luckily, you can take actions to prevent these deficiencies.

Make a conscious effort to stay on top of your water and food intake, eat a variety of nutrient-rich foods and consider taking a supplement.

All these actions can help you fight deficiencies and stay healthy as you get older.

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